Anime Arc · Full body
Ironwood: Endurance Watch
A Verdant Guard chapter built around moderate sets, honest pacing, and movement quality that lasts through the final round.
GoalStrength endurance, carries, and sustainable work
LevelAll levels
Duration35–45 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Resistance band · Bench or chair
Anime InspiredIronwoodStrength EnduranceOriginal Faction
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Hold the weight close to your chest.
- Reach your hips toward the box with your whole foot planted.
- Stand with control and keep your knees tracking with your toes.
Alternatives
Coaching cues
- Use a stable surface that makes the reps smooth.
- Keep your body in one long line.
- Lower your chest between your hands and press the surface away.
Alternatives
Coaching cues
- Anchor the band securely before starting.
- Pull your elbows toward your back pockets.
- Return slowly without letting your shoulders roll forward.
Alternatives
Coaching cues
- Choose a low, stable step.
- Place your whole working foot on the step.
- Stand through the working leg and lower slowly.
Alternatives
Coaching cues
- Stand tall with weights at your sides.
- Take short, quiet steps.
- Stop before posture or grip fails.
Alternatives
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